Nov 14, 2017

 

a) WARM UP:

3 rounds:

  • 10 air squats
  • 10 mountain climbers
  • 10 dowel pass thrus
  • 10 jumping jacks

Finish with :30s calf stretch

a)  STRENGTH:

Power Snatch Doubles – On the 90 sec x 10:

  • Set #1 – 2 Reps @ 50% of 1RM Snatch
  • Set #2 – 2 Reps @ 55%
  • Set #3 – 2 Reps @ 60%
  • Set #4 – 2 Reps @ 65%
  • Set #5 – 2 Reps @ 70%
  • Sets #6 to 10 (5 Sets) – Build to a heavy power snatch double for the day
c) WOD:

5 Rounds:

  • 15 Power Snatches (75/55)
  • 30 Double Unders
  • 200 m Row (if rowers are taken, 15 cals on AAB)

 

d) ACCESSORY WORK:

  • Hold a dball/sandbag in bearhug for 5 mins – every break, 20 sit ups.
e) POST-WOD RECOVERY/MOBILITY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
Posted in WOD